When it comes to weight loss, we almost always talk about how to loose weight, but never address when.  However, for climbers looking to maximize their performance, the when is just as important as the how.

The reason for this is that to lose weight you need to be in a state of caloric deficit.  However, while restricting the number of calories you consume may make you leaner, it can also interfere with the gains you are hoping to make from your training.

Timing Weight Loss

To help you understand when to fit weight loss into your training program, here’s an article by Brian Rigby of Climbing Nutrition that deals directly with when you can try to lose weight instead of how.

“If your goal is to “get lean” and you have only a small-to-moderate amount of weight to lose (less than 5-10% of your total weight), then you shouldn’t approach weight loss as a year-round endeavor. Rather, you should approach it as a single phase in your yearly training cycle so as to not interfere with your other goals that may (and likely do) benefit from having calories to spare.” – Brian Rigby

After talking about why you should view losing weight as only a phase rather than a continual pursuit, Rigby delves into when specifically you should schedule this period of caloric restriction.

How to Fit Weight Loss into Your Training

Ultimately, Rigby believes that the best time to try and shed any excess weight is during either a power or skill-acquisition phase of your training.  The reason for this is that the gains made during both of these phases are neuromuscular rather than muscular.  In other words, when you are developing power you are not actually building any new muscle.  Instead, you are learning how to explosively use the strength you already have.  As a result, being in a slight caloric deficit will not prevent your body from making gains as the goal isn’t muscle growth.

For this same reason, Rigby advises you do not attempt to lose weight during a strength cycle as being in a caloric deficit will prevent your body from growing the necessary muscle to produce strength gains.

Click through below to read the full article and learn more about this topic.  Also, remember that not all climbers need to lose weight, and even those who can benefit from doing so should definitely take Rigby’s advice and approach it as another training phase rather than a constant process of caloric restriction.

More Information on Weight Loss and Nutrition

If you are looking for more help with nutrition and how it can effect your climbing, Neely is now offering Nutrition Consulting to help you fine tune your diet so it will help you send as much as possible.

Full Article: How to Time Weight Loss

(photo courtesy of climbingnutrition.com)

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